Sunday, February 14, 2010

Holly's Crockpot Gumbo

This is one of my recipes I'm most proud of. It can be done in a dutch oven too, but I always do it in a crock pot.



Ingredients

  • 2 cup chicken broth (I used water with sodium free chicken brullion powder)
  • 1 link Italian turkey sausage
  • 2 oz chicken tenderloin (or you can use another sausage link or more shrimp)
  • 1 1/2 cups shrimp, baby, precooked
  • 3/4 cup canned diced tomatoes
  • 2 tbsp jalapeno peppers (OR just use 1 can Rotel in place of the tomatoes/jalapenos)
  • 1/2 diced bell pepper (I didn't have this tonight)
  • 2 cups okra (I use frozen in the bag)
  • desired amount of dried onion
  • desired amount of garlic powder
  • desired amount of cayenne pepper (you can use more or less for desired spicyness)
  • Liberal amount of Louisiana hot sauce (tobasco sauce) -to taste- can get hot, so you were warned!)

  • 1 bag Boil-in-Bag brown rice (optional)

Directions

1. Combine all ingredients in a crockpot and cook on low for 4 hours. If you're doing this stovetop, you may want to brown the sausage first to make sure it's cooked through.

2. Serve in a bowl over rice if desired.

Makes 4 servings



Nutrition (w/o rice)

Calories 122

Fat 3g

Sat Fat 1g

Cholesterol 57mg

Sodium 441mg

Potassium 48mg

Carbs 7g

Protein 13g



I use 1/4 bag of rice per serving which adds 75 calories, making the entire meal around 200 calories.



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